So, meditation while speaking means being aware of how we speak, aware of the words we use, our inflection and cadence and tone of voice, our body language, our eye contact and even what we do not say. Whether on the telephone or face-to-face, it is important to use words that create mutual understanding, compassion, kindness and love -- words that are beautiful and bring us together. If at all they used to pretend to be quite collected, that is what they will start feeling for real after some couple of months of faithfully going through each day´s 30 minutes meditation. This will all be as a result of their newfound inner peace that gives them greater confidence. They will be facing life more assertively and with more purpose to be successful in life.

So the next time you feel swamped by an emotion, take a couple of minutes and a couple of deep breaths. Focus on the feeling and remember that this feeling is impermanent. As you are in this meditation, watch what happens to the initial feeling--does it deepen?, does it dissipate?, does another feeling take it's place? With each breath, you can become aware of your feelings and you can bring balance to your emotions. How you can achieve this in your household, you know better than I, but talking to cohabitants and displaying a sign in a prominent position can help as can always meditating at the same hour of the day, although is not usually useful. Most of us have to take our free time while we can.

Meditating on what is most important to us is a way to make the most of the time we have. It is easy to live our lives thinking that we have unlimited time and unlimited opportunities to do what is most important for ourselves and for others. It is easy to "go through the motions" of living, rather than living with intention. Over time, you may find your meditation time so beneficial that you want to increase the amount of time you spend in a meditative state. That's completely up to you. A good goal is to work up to two 20 minute meditation sessions each day. Research has shown that spending this amount of time meditating leads to better health and can help reduce the stresses and strains of daily life.

Meditation does a similar effect on the mental and the physical body but focuses more on the mental part. It will put a smile on your mental state. It will uplift your mind simply by making you an observer of your thoughts. In meditation you learn to consciously observe your thoughts and kindly ask them to leave. Just as you have a better month or week, you'll start to make excuses, you'll sleep in, you'll start to rationalize why you can't or why you don't want to do this or that. There are many ways to meditate - you can focus on your breath as you breathe in and out; you can count as you breathe in and out; you can focus on specific areas of your body; you can focus on specific words or mantras; you can focus on an object, such as a flower or a candle flame; you can meditate to soft music or practice a guided meditation.

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